Dynamic Effort Lower
Strength
Sumo Deadlift (6×3 @ 50% 1RM + Band Tension)
WOD
“Mr. Perfect”
In 15min Complete
2K Row
In remaining time AMRAP
10 Deadlifts (BW)
10 Box Jumps (20,20)
**Score time of 2K row and total reps
2K Row
In remaining time AMRAP
10 Deadlifts (BW)
10 Box Jumps (20,20)
**Score time of 2K row and total reps
Special Strength
3×10 banded inverse curls
Midline
100 each side – Pallof Press
Finisher/Recovery
4×20 Reverse Hyper
< 300# 1RM blue band
**Reset at the bottom of every Sumo Deadlift